Being a mother is a rewarding and wonderful experience. Mothers are powerful women who dedicate themselves daily to giving their children the best. However, with all the caring and working that goes into being a mother there is no doubt that mothers need to get some self-care as well. Busy moms with busy schedules often lead to burnt out moms. Giving yourself some time to rest and recharge is integral to not only your own well-being but to your children’s well-being as well. Practicing effective relaxation and meditation techniques daily can help you deal with the stresses of everyday life better. Many mothers underestimate the power of taking even a few minutes for themselves. Here are some ways that can help you relax and meditate in the middle of your busy day:
- Create a meditation space Finding a space in your home that you can dedicate for meditation is important. Secluding this space in your home just for your meditation practice can help you not only prioritize your meditation but can also help you to keep this space free from other stressors or distractors in your home. If it is not possible to seclude the space, simply identify a space that you feel would be conducive to meditation and use that. You can keep this space a kid-free zone during meditation time or invite your children during your meditation practice so that they can learn the benefits and importance of meditation as well.
- Practice express meditation During a busy day it can be difficult to find the time to do a full meditation session at home. If you find yourself particularly stressed on a very busy day, then try practicing express meditation. This simple form of practice can be done anywhere, at anytime, and for however long you need. All you need to do is find a quiet space for a couple of minutes and practice meditative breathing techniques. These express meditation sessions can also be most effective when you recite a mantra or set an intention or affirmation for the day ahead of you. Also, consider walking meditation.
- Bring meditation tools on the go Another way to help you keep mindful throughout your day, even during a particularly busy one, is to keep some meditation tools with you on the go. This can include carrying pocket crystals that are meant to help with anxiety such as amethyst or agate. Bringing a portable small blanket around with you or leaving it in your car can help ensure you can always have an area for comfortable meditation. Another helpful meditation tool is to carry essential oils such as peppermint or lavender oil with you so that can help bring your mind to a more calm and restful state.
- Keep a journal Journaling is a great way to begin a meditation practice and is also a great way to help carry your practice wherever you go. Journaling throughout the day is great to relieve stress and also do some mindful reflection. Studies have shown that journaling can help with coping with stress and shows overall improvements in mental health. You may only have time for one word, but it counts!
- Build your breathing techniques – The best way to improve your meditation practice is to improve your breathing. While it might seem like a simple concept, breathing during meditation takes more concentration and effort than the breathing you do throughout your day. Deep breathing techniques takes practice and learning different breathing techniques can help you find what improves your meditation practice best. The key to deep breathing is to make sure you are inhaling from your diaphragm and also make sure you have proper posture that allows your inhales and exhales to come deep within. Consider watching some online videos and tutorials that can help you learn various breathing exercises to help deepen your breathing.
Dan Harris, the ABC anchor who had a panic attack on “Good Morning America,” recommends these three steps to Mindfulness Mediation:
- Find a reasonably quiet place and sit, stand or lie. Close your eyes.
- Bring your full attention to your breath coming in and going out.
- Notice when you become distracted and start again and again.
Meditation is integral for busy moms to be more productive throughout their day. Most importantly, it can help you to be more present with your children and enjoy the time you are spending with them rather than stressing over chores or tasks you must do later. Daily meditation can sometimes be difficult to accomplish, but with these simple tips you can practice this beneficial exercise easily throughout your day.
Amy Williams is a free-lance journalist based in Southern California and mother of two. As a parent, she enjoys spreading the word on positive parenting techniques in the digital age and raising awareness on issues like cyberbullying and online safety. @AmyKWilliams1